w w w. h e a l t h u n i t. c o m

w w w. h e a l t h u n i t. c o m

Fetal Alcohol Spectrum Disorder Awareness (FASD) There is no safe kind of alcohol to drink during pregnancy. There is no safe time to drink alcohol during pregnancy. There is no safe amount of alcohol to drink during pregnancy. FASD is preventable. FASD is a leading cause of preventable birth defects and growth delays. FASD is not curable. A child will not grow out of it. It is estimated that 1 baby in every 100 born in Canada has FASD. Partners, family and friends can help pregnant women to stop drinking by being supportive and encouraging. If you have any questions contact 519-663-5317 ext. 2280 w w w. h e a l t h u n i t. c o m

Table of Contents * from www.lcbo.com Peach Raspberry Smoothie 1 Banana Peach Smoothie 11 Fresh Mango Shake 1 Peaches and Cream Smoothie 12 Apple Cinnamon* 2 Frosty Pine-Orange Yogurt Smoothie 12 Downtown Splash * 2 Veggie Smoothie 13 Chocolate Monkey Smoothie 3 Sparkling Berry Punch 14 Peachy Freeze 3 Lemon Fizz 14 Banana Blast Smoothie 4 Breakfast Smoothie 15 Watermelon Smoothie 4 Fruity Punch 16 Homecoming Mocktail* 5 Sunshine with a Bite 16 Cherry Blast Smoothie 6 Purple Cowboy 17 Berry Blue Smoothie 6 Sunrise Splash 17 Berry Banana Smoothie 7 Chocolate Peanut Butter Smoothie 18 Rainbow Cooler* 7 Orange Smoothie 18 Chocolate Coffee Cooler 8 Supper Sipper* 19 Blackberry Kiwi Smoothie 9 Tropical Spritzer* 19 Tropical Orange Crush 9 Evergreen* 20 English Garden Sipper* 10 Carolling Cup* 20 Gentle Breeze* 10 Festive Smoothie* 21 Groovie Smoothie 11 Variations and Substitutions 22

1 Peach Raspberry Smoothie 1 cup unsweetened frozen raspberries ¾ cup 100% orange juice 1 cup of peach flavoured yogurt Fresh Mango Shake 1 small mango quartered, pitted & peeled ¾ cup vanilla yogurt 1/3 cup orange juice 2 ice cubes

Apple Cinnamon* 2 Fill a goblet with ice, add: 2 oz cranberry juice 4 oz chilled apple cider Stir to mix. Garnish with a cinnamon stick. Downtown Splash* Fill a goblet with ice, add: 3 oz apple juice 2 oz cranberry juice Top with 1oz lemon-lime soda Garnish with a red apple slice.

3 Chocolate Monkey Smoothie 1 cup chocolate milk (frozen in ice cube containers) 1 medium banana 1 cup vanilla yogurt Peachy Freeze ¾ cup cold milk ¾ cup chilled peaches ¼ cup vanilla frozen yogurt

Banana Blast Smoothie 4 1 cup vanilla soya beverage 1 banana 1 cup mixed berries or canned peaches dash of honey Watermelon Smoothie 2 cups seeded watermelon chunks 1 cup cracked ice ½ cup plain yogurt 2 tbsp sugar ½ tsp ground ginger

5 Homecoming Mocktail* 1 tbsp. chocolate syrup 2 oz milk or cream 2 oz chilled coffee mint 1. In a cocktail shaker filled with ice, add chocolate syrup, milk or cream and chilled coffee. 2. Shake and strain into a glass of ice. 3. Garnish with mint.

Cherry Blast Smoothie 6 2 cups sweet cherries, pitted 1 cup of ice 1 cup of plain yogurt 2 tbsp brown sugar, packed Berry Blue Smoothie 2 cups frozen blueberries 8 oz vanilla yogurt 1 cup milk 6 oz unsweetened pineapple juice 1 cup ice Slowly add ice.

7 Berry Banana Smoothie 1 small frozen banana ¼ cup fresh or frozen berries 1 cup orange juice 3 tbsp vanilla yogurt Rainbow Cooler* In a cocktail shaker filled with ice, add: 2 oz each of orange, pineapple and passion fruit juice Juice of ¼ fresh lemon 1 tsp grenadine Shake until chilled and strain into a highball glass filled with ice. Garnish with fresh kiwi.

Chocolate Coffee Cooler 8 2 cups milk 2 tbsp sugar 2 tbsp unsweetened cocoa powder 1 tbsp instant coffee crystals 1 cup ice Whipped topping Combine all ingredients except ice and blend until smooth. Add the ice and blend until ice is crushed. Poor into chilled glasses and top with whipped topping (if desired).

9 Blackberry Kiwi Smoothie 2 ½ cups kiwi peeled ½ cup blackberries ½ cup orange juice 2 tbsp plain yogurt Chill before serving. Tropical Orange Crush 2/3 cup orange juice 1 ring of pineapple 1tsp lemon juice Serve over ice cubes.

English Garden Sipper* 10 Fill a cooler glass with ice, add: 4 oz iced tea 4 oz raspberry juice Garnish with fresh lemon and raspberries. Gentle Breeze* Fill a goblet with ice, add: 4 oz cranberry juice 4 oz grapefruit juice Garnish with a fresh cranberry and mint leaf.

11 Groovie Smoothie 1 cup frozen strawberries 1 small ripe banana 1 cup frozen yogurt 2/3 cup milk Banana Peach Smoothie 16 oz peach slices in juice, canned 1 ripe banana ¼ tsp nutmeg ¼ tsp vanilla extract

Peaches and Cream Smoothie 12 2 cups frozen unsweetened peach slices 1 ¾ cups milk ½ cup pineapple chunks ½ tsp honey 1 tsp vanilla Frosty Pine-Orange Yogurt Smoothie 1 ½ cups orange juice 1 ¼ cups vanilla yogurt ½ cup pineapple chunks

13 Veggie Smoothie 2 cups tomato juice or vegetable cocktail ½ cup fresh or canned carrot juice 1 tsp tabasco 1 tsp lemon juice 4 spinach leaves 12 ice cubes

Sparkling Berry Punch 14 6 cups cranberry juice 2-12 oz cans gingerale ¼ tsp almond extract Combine all in punch bowl. Serve immediately over ice. Lemon Fizz 4 cups apple juice ¼ cup lemon juice 2 cups club soda 8 strips lemon peel In pitcher, combine apple juice and lemon juice. If serving drinks at once, add soda. If serving individually, half glass with soda and top with juice mixture.

15 Breakfast Smoothie 1 large ripe banana 2 tbsp wheat germ ¼ - ½ cup almond flavored or fruit flavored soft tofu 6 tbsp yogurt ½ cup strawberries (any fruit will do) ½ cup unsweetened orange juice

Fruity Punch 16 4 cups orange juice 2 cups pineapple juice 2 cups peach nectar 2 tbsps strawberry syrup In a large pitcher, stir all liquids. Chill and serve over ice. Sunshine with a Bite 4 cups peach nectar 4 cups grapefruit juice 4 cups club soda Combine; serve with ice.

17 Purple Cowboy 3 cups vanilla frozen yogurt 1 cup milk 1 cup frozen grape juice concentrated 1 tsp lemon juice Sunrise Splash ¾ cup cranberry juice ½ cup orange juice 1 tsp honey 1 tsp lemon juice 6 ice cubes Serve in cocktail glass and garnish with orange slice and cherry.

Chocolate Peanut Butter Smoothie 18 1 small ripe banana 1 ½ cup milk ¼ cup smooth Peanut Butter ½ tsp vanilla extract 2 tbsps chocolate syrup Orange Smoothie 1 cup frozen yogurt ¾ cup milk ¼ cup frozen orange juice concentrated

19 Supper Sipper* In a goblet filled with ice, add: 3 oz grape juice 3 oz lemonade Top with sparkling water and garnish with lemon wheel. Tropical Spritzer* In a glass filled with ice, add: 3 oz mango juice 3 oz peach juice Top with soda water and stir to mix. Garnish with a star fruit.

Evergreen * 20 To a heat proof mug, add 1 tsp peppermint extract. Add 3 oz. hot coffee and 3 oz. hot chocolate. Top with whipped cream and garnish with a peppermint candy stick. Carolling Cup To a saucepan, add 3 cloves, 1 stick cinnamon and the peel of 1 whole orange Add 8 oz. apple cider. Heat almost to a boil. Remove cloves, cinnamon and orange peel and pour into a heat proof mug. Garnish with a fresh clementine skewer. *

21 Festive Smoothie* In a blender combine: 1/4 cup applesauce 1/4 cup vanilla ice cream 1/4 cup apple juice 1/8 tsp vanilla extract 1/2 cup ice Pour into cocktail glass and garnish with an apple wheel dipped in ground cinnamon.

Variations and Substitutions 22 Where recipe calls for a specific kind of frozen fruit you may substitute any frozen fruit. Where recipe calls for 100% fruit juice you may substitute any kind of 100% fruit juice. Where recipe calls for vanilla yogurt you may use any flavour. Frozen fruits create a thicker smoothie. Add a spoonful of peanut butter, vanilla or almond extract for a punch of flavour. Avoid canned fruit packed in syrup; Use fruits packed in own juice or pear juice. Blend uncooked oats into a smoothie for a thicker consistency and extra fibre. When using dairy products such as milk, yogurt or cottage cheese, use lower fat products (2% milk fat or less) for less fat and calories.

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Middlesex-London Heath Unit 50 King St., London Ontario N6A 5L7 Telephone: 519-663-5317 ext. 2280 Fax: 519-663-9581 w w w. h e a l t h u n i t. c o m

No Amount is Safe a beer, a glass of wine or one shot of liquor have about the same amount of alcohol = = the safest choice during pregnancy is no alcohol at all FASD is preventable Adapted with permission from Southwest Ontario Aboriginal Health Access Centre * from www.lcbo.com